Easy Ways to Boost Your Metabolism

Metabolism is often used interchangeably with metabolic rate, or the number of calories you burn
The higher it is, the more calories you burn and the easier it is to lose weight and keep it off. 
Having a high metabolism can also give you energy and make you feel better. Metabolism is a term that describes all the chemical reactions in your body. 

Eat protein at every meal
Eating food can increase your metabolism for a few hours. This is called the thermic effect of food (TEF). 
It’s caused by the extra calories required to digest, absorb and process the nutrients in your meal. 
Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. 
Eating protein has also been shown to help you feel fuller and prevent you from overeating.

Drink Water
People who drink water instead of sugary drinks are more successful at losing weight and keeping it off. 
However, drinking water may also temporarily speed up your metabolism. 
Studies have shown that drinking 500ml of water increases resting metabolism by 10–30% for about an hour. 
This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature. 

Do a high-intensity workout
High-intensity interval training (HIIT) involves quick and very intense bursts of activity. It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.  This effect is believed to be greater for HIIT than for other types of exercise. HIIT has also been shown to help you burn fat. One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 2kg and belly fat by 17%. 

Lift weights
Muscle is more metabolically active than fat and building muscle can help increase your metabolism. 
This means you will burn more calories each day, even at rest. 
Lifting weights is important for building and retaining muscle. Higher amounts of muscle will result in a higher metabolism.

Stand up more
Some health commentators have even dubbed "sitting too much" as “the new smoking.” 
This is partly because long periods of sitting burn fewer calories and can lead to weight gain. 
In fact, compared to sitting, an afternoon of standing up at work can burn an extra 174 calories. 
If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down

Drink green tea
Green tea has shown to increase metabolism by 4–5%.
It helps convert some of the fat stored in your body into free fatty acids, which may increase fat burning by 10–17%. 
As they are low in calories, drinking these teas may be good for both weight loss and weight maintenance. 
Their metabolism-boosting properties may help prevent the dreaded weight loss plateau that occurs due to a decrease in metabolism.

Get a good nights sleep
Lack of sleep is linked to a major increase in the risk of obesity. This may be caused by the negative effects of sleep deprivation on metabolism. 
Lack of sleep also been shown to boost the hunger hormone ghrelin and decrease the fullness hormone leptin. 
This could explain why many people who are sleep-deprived feel hungry and struggle to lose weight.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2929498/

Drink Coffee
Studies have shown that the caffeine in coffee can boost metabolism by 3–11%. 
Like green tea, it also promotes fat burning. 
Coffee’s effects on metabolism and fat burning may also contribute to successful weight loss and maintenance. 

Disclaimer: The advice provided is intended for informational purpose only and does not substitute for professional medical advice.  Consult with your doctor if you’re seeking medical advice, diagnoses, or treatment.​